Ana Adamo

De BISAWiki

Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps

natural sleep supplements - Sleep is really a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression and other mood disorders dropping off to sleep does not come easy. Night cramps as well as other neurological disorders may also make it hard to get the others we need. One of the most common causes of insomnia is a dysfunction within the production and launch of brain chemicals called neurotransmitters.

Depression and insomnia can both derive from imbalances in serotonin, a neurotransmitter synthesized from L-tryptophan. This chemical messenger is important in the production of the sleep hormone melatonin and, among other functions, plays an important role in regulating sleep, alleviating depression, controlling mood, appetite, and sensitivity to pain. Serotonin regulation may be the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.

Vitamin B6, or pyridoxine, is an essential nutrient that plays an important role in the production of serotonin. An amazing malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, with regards to decreased deep temperature, altered REM patterns and shortening from the periods of deep sleep.

natural sleeping remedies - Vitamin B6 has been found to be effective in the management of night leg cramps. One study showed significant remission and reduction in frequency, intensity and amount of leg cramps in 86% of patients taking B complex capsules. The research concluded that B complex supplements really are a relatively safe and effective substitute for prescription drugs in the strategy for nocturnal leg cramps.

Even if this nutrient can be obtained from food sources including chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grain products, a supplement containing 10 to 75 mg of vitamin B6 is frequently recommended for those experiencing sleep disorders.

Since this is one of the few vitamins that can have toxic unwanted effects, such as irreversible neurological damage, when drawn in high doses above 2 grams each day, it should be consumed after consultation with your physician. It is contraindicated to use in those with Parkinson's disease that are on L-dopa treatment as it could reduce the effectiveness from the drug.

Other Nutrients That Can Help

Although Vitamin B6 is can relieve insomnia, it's best taken in combination with other B-vitamins that affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). B12 promotes sleep and modulates the circadian rhythm and brain temperature. It's been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, a form that supports and maintains the central nervous system and promotes healthy degrees of brain chemicals.

natural remedies to sleep - Thiamine deficiency may also cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also essential for maintenance of nerves integrity and, when taken as well as other vitamins, can regulate serotonin production and mood. Calcium and magnesium are important for unsafe effects of nerve and muscle impulses and supplementation can prevent muscle cramps, and promote relaxation.

Besides these nutrients, there are a number of herbs that reduce anxiety, nervous tension and promote relaxation. Taking each one of these elements in a well-formulated sleep supplement will help you avoid addictive medications that cause side effects and substance dependence.